11 Tips To Sleep Well And Wake Up With Renewed Energy

Going outside to get some fresh air and drinking a hot beverage before going to bed can be a great help for a good night’s sleep

Sleeping well does not just give you a good rest. It is also good to stay active during the following day. If you follow these tips, you will wake up with renewed energy and you will end up having a much happier day.

1. Sleep well

Each body is able to regulate the amount of sleep needed. However, the average number for an adult is 7 to 9 hours.

If you notice that you sleep less, it means that the lack of sleep builds up. All of this leads to a reduction in your efficiency in the workplace and you become more tired during the day.

2. Coffee is not the solution

When you are not sleeping well, you sometimes feel the need to use coffee to feel more awake. However, you need to be careful. Having a cup of coffee is not the answer.

You need to keep in mind that caffeine prevents the absorption of adenosine. This makes you less calm and you will end up struggling to sleep even more.

Get fresh air and you will sleep well

Going outside before going to bed can be a great help before going to bed. Even if it’s only half an hour to an hour, a single trip will be enough to notice the difference.

4. Have a hot drink

After a short walk outside, have a hot drink (something appropriate just before going to bed). One of our recommendations is herbal tea with milk or honey.

5. Use of pillows

Even though you may not be aware of it, the use of pillows can have a positive impact on your sleep quality.

If you sleep on your back, place one pillow under your knees and another under your waist.
On the other hand, if you are sleeping on one side, it is best to have one between your legs.
If you prefer to sleep on your stomach, place a pillow under the lower part of your stomach. By using a pillow, you will be able to adjust your body to the right position to reduce the pressure on your back.

6. Do not sleep with your pet

Sleeping with your pet may seem comforting, but in reality, 64% of people who share their bedroom with a pet actually experience worse sleep.

7. Put garlic under your pillow

While this may not seem like something that will have any effect on your sleep, it is one of the best things you can do to sleep better to get some garlic under your pillow. It is something that has been done since ancient times.

Why? The sulfur that is released has a calming effect and will improve your sleep quality.

8. Turn off your mobile devices

Woman standing with a mobile and open mouth - sleep well

Mobile devices will not allow you to sleep, or at least will stop you from getting a good night’s sleep. The light they release can be much more disturbing than you think.

Sleep is controlled through melatonin, a hormone produced when there is no light. If you look at your mobile device, you are interfering with the production of this hormone and you will not be able to sleep as usual.

Even better, do not have these devices in your bedroom. Your brain will perceive that they are in space.

9. Have lavender nearby and you will sleep well

Lavender has soothing properties. This is something that has been observed throughout history.

So keep some lavender next to the bed or use some candles or lavender oil. That way, you can fight insomnia.

10. Consider the temperature in your bedroom

The temperature of your bedroom is crucial in determining if you sleep well, so this is something you should take a closer look at. Ideally, it should be somewhere between 16 and 20 ° C.

Unbearable heat will give you a restless night’s sleep and make you wake up in the middle of the night.

11. Make sure you get your daily dose of magnesium

Our body needs a daily amount of magnesium to be able to sleep properly all night. So do not forget to include foods that contain magnesium in your diet, or take supplements approx. 30 minutes before going to bed.